A+ R A-

W.O.D.

CFMG WILL BE CLOSED TOMORROW AND SUNDAY DUE THE CROSSFIT GAMES

Strength WOD

Deadlift

10/10/8/8/8

Muscle Ups

5/5/5/5/5

(bar or ring, if you can not do them then sub in 8 pulls ups and 8 Box Dips)

WOD

10 Box Jumps (24'/20')

10 Knees to Elbows

5 Rnds

2009 Games


2010 Games

 

CF Games Update

Deadlift Set Up

DO NOT EVER DO THIS


WOD

9 Back Squats (155#/95#)

12 Sit ups

15 Bar Facing Burpees

200 M Run

AMRP 15 Min

Erik, Jonas and Casey during the team WOD on Tuesday Morning

Decadent Fruit Dip

Bar Facing Burpees

Swimming at the Games?

CFMG GAMES CONTEST

Get a picture with you in your CFMG T shirt  and any CF Celeb/friend/judge/anyone! and post it to the CFMG facebook page!  The photo that gets the most "likes" will win a Smoothie King Gift Card!

REMINDER CFMG WILL BE CLOSED THIS SATURDAY 7/30 AND SUNDAY 7/31 DUE TO THE CF GAMES

WOD

A1) Split Jerk 6/6/6/6/6

A2) Russian KB Swing 8/8/8/8/8

(swing to eye level)

7 Power Snatch (115#/85#)

21 Double Unders

AMRP 8 Min

 

Coach Fletcher on the Affilate Page 7/26

Power Snatch vs Squat Snatch

So Cal Qualifiers

WOD

Teams of three


800 M Run 
60 Box Jumps (24'/20')
60 Chest to Bar Pull ups
60 KB Swings (70#/53#)
60 Walking Lunges w/ Plate overhead (45/25)
60 Toes to Bar
60 Front Squats (95#/65#)
60 Burpees
60 Push Press (95#/65#)
60 Sit ups
Go out the garage door jog to the east end (take a right) of the building and
Broad Jump
to the second garage door to finish



Will Team Shenny + Demi team up for the WOD today!?

 

**All exercises are done in teams of 3 with 2 people working at a time and one person resting.  The running and the broad jumps will be done as a team (all three people complete that movement together).

**Teams may have two barbells and KB’s. Unless there is not enough equipment available 

**Communicaiton will be Key! You must get to 60 reps as a team and with two people working counting will be tricky

 

Broad Jump

The Broken Fitness Industry

WOD

Tabata Air Squats

Rest

200M Run

5 Power Cleans (185#/115#)

10 Clapping Push ups

12 Min AMRP

 

LCI Last year.  Now we have double the space and double the athletes!

Maybe we will try these next time

Tabata Demo at CF Oahu

 

Open Gym 10am-1pm

 

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CFMG will be closed next Saturday and Sunday. Join us at The CrossFit Games!

WOD

Buy in: 800m run

4 rounds

20 Air Squats

10 Handstand Push-ups

20 "Up and Over" lateral box jumps

Cash out: 800m run


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Beginner WOD at 10am

Buy in: 400m run

4 rounds

20 Single rope skips

15 Air squats

10 box jumps

Cash out: 400m run

 

Steal this snack: SeaSnax (Strangely Addictive)

Running Tips for Forefoot and Pose Running Techniques


You Need to Read This!

by Coach Ian J McHugh

On a serious note, let's discuss Rhabdomyolysis, a.k.a. Rhabdo. "We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With CrossFit we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim, and even kill." (Glassman, Greg; 2005)

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Generally those who are most likely to suffer from exertional rhabdo are those who have been exposed to too much work (exercise) in too little time. Who are these types of people?

  • Former athletes, gym-goers, or CrossFit athletes who have taken some time off from training and come back weeks, months, or even years later and try to push themselves as hard as they did when they had been training.
  • Beginners who have never exercised, or even those who have exercised but with low intensity.
  • There even seems to be some "non-exercise risk factors" that could lead a person to developing rhabdo.

Factors in the Development of Exertional Rhabdomyolysis (Brown DO, Thomas; 2004)

 

Exercise Factors

Athlete's experience and fitness level

Intensity

Duration

Type (concentric vs eccentric)


Nonexercise Factors

Metabolic myopathies

Malignant hyperthermia

Illness

Sickle cell trait

High ambient temperature

What are Symptoms of Rhabdo?

  • dark, red, or tea colored urine
  • weakness of affected muscles
  • weight gain from water retention
  • joint aches and pains
  • muscle tenderness or aching
  • generalized weakness
  • fatigue

It is important that if you have any combination of these symptoms that you see your doctor and have your creatinine kinase (CK) levels tested, as well as your kidney function to make sure no kidney damage has occurred.

What can you do to try and prevent Rhabdo?

1) "Exercise wisely. A good rule of thumb is never to increase your workout more than 10% a week. For example, don't increase the miles you run, the weights you lift, or the number of times you do an exercise more than 10%. When it's hot and humid, don't increase your activity by even this much." (http://www.med.navy.mil/sites/nhoh/SiteCollectionDocuments/Rhabdomyolysis.pdf)

2) "Hydrate your body adequately, especially after exercise. Serious athletes are at risk of dehydration and possibly rhabdomyolysis. Drinking large amounts of water after exercising can help your kidneys flush out the myoglobin." (http://www.ehow.com/how_5653026_avoid-rhabdomyolysis.html)

3) Also checkout this helpful prevention list, How to Avoid Rhabdomyolysis, from eHow Health.

 

Please know at CFMG our #1 priority is safety. Our job is to help you become stronger, faster, and healthier. We would never try to put you in harm’s way. This is why we prescribe "On Ramp" workouts for those who need to scale workouts down or are just getting started with CrossFit. We also offer a free filtered water source so our members can continue to hydrate before, during, and after their workout. Please know that "rhabdomyolysis can develop at any level of physical exertion" (Brown DO, Thomas; 2004) so if you feel like you need to scale the WOD down, you probably should.

 

Sources:

1) CrossFit Induced Rhabdo; Glassman, Greg; 2005

2) Exertional Rhabdomyolsis, The Physician and Sports-medicine - VOL 32 - NO. 4; Brown DO, Thomas; 2004

3) What is Rhabdomyolysis?; www.med.navy.mil

4) How to Avoid Rhabdomyolysis; eHow Health

 

 

SWOD

A1) Deadlift 12/12/10/10/10

*Your goal is to maintain perfect form throughout all sets*


B1) Strict Ring dips 5/5/5/5/5

B2) Ab roll-outs 8/8/8/8

 

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Page 140 of 153

Latest W.O.D.

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8/22/2014

8/22/2014

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:146 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:109 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:133 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:197 W.O.D.

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

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